FRI 08.05.22

Alesha and Mary

CFM Upcoming Events

Saturday, August 13th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. AMRAP 16
4 Devil’s Press (35’s/25’s)
32 Double Unders

B. E3MOM 9
5/5 KB Farmer’s Step Up (53’s/35’s at 20/16″)
15 Russian Plate Twists (45/35)

Post rounds completed for AMRAP Ex: 10+2 Rx

And coming Saturday…

Partner WOD
27-21-15-21-27 Rep Rounds [25min cap]
Shoulder to Overhead (115/75)
Toes to Bar
5 Rope Climbs Each Round*
*All athletes must were long socks or shin guards to protect shins when climbing

1 partner working at a time. All reps are team totals. Partners may partition the reps any way.

Post time to complete WOD Ex: 21:10 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Maya Nenova

And coming Sunday…

A. Split Stance KB Deadlift
4 x 8/8
add weight each set

B. 4 Rounds [22 min cap]
500m/400m Row
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold

Post time for the WOD. Ex: 18:20 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

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